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editor's note

Tanya Chaitanya (Editor Femina India)

For every doubting Thomas who tells you women can’t scale mountains, wrestle in the ring, endure physical hardship, your comeback should be a simple hashtag:#StandStrong.
There’s no bigger retaliation than success, they say. So show your calibre to these detractors or anybody who believes that we, as women, lack the potential to be physically as fit as men by being just that. Not to say that it will be an easy process.
The conditioning that we are not at par physically starts early. From the time we are offered a hand to bring down the cookie jar to when we are told not to lift too heavy a weight; when the sports selectors in schools bypass promising girl children or when the male friends refuse to count us in in any serious hiking plans—that feeling of being physically less is ingrained right from the beginning.
So how is it that we witness sportswomen like Mary Kom packing a punch in the arena or a badminton champ like PV Sindhu physically pushing herself to the limits? Or the fact that celebs like Jacqueline Fernandez, Taapsee Pannu, Katrina Kaif swear by their fitness routine and are known to train for longer hours than their male counterparts?
Then again look beyond these superwomen. Look around you. There are regular women storming into male bastions, physically-challenging professions and pursuits, and coming out triumphant. This new-found confidence comes with taking care of yourself, being cognizant of the fact that our body needs to be given TLC, from the right diet and nutrition to exercise and care to help us stand strong.
This is when I raise a toast: Here’s to strong women. May we know them, may we be them, may we raise them!

Natural ways to increase your alertness

A lack of focus or concentration makes any work at hand doubly difficult. You know you have to finish a task, but it’s so difficult to get the damn thing done because you find yourself getting constantly distracted. And there are always so many things to tempt you away from the task at hand. From the urge to keep checking your social media, to emails that popping up on your screen to the constant chatter in the office that makes you want to catch up in the conversation to even the hum in your head of random thoughts blitzing about…it’s not easy to collect all your thoughts and zero in on the deadline, the task and the to-do list. However, while concentration is difficult, most of us do manage to rein in our brains and FOCUS, but there are many others who find it increasingly harder to get their thoughts on track. And this chronic inability to focus and remain alert could be due to certain medical conditions or an underlying deficiency. Here we tell you about the reasons why you could be losing alertness and the ways to get it back.

Reasons why we find difficult to focus

Does your mind feel fuzzy all the time? Do you have a hard time remembering things? Are you beginning to forget names? Are you finding it difficult to get a grasp on things and comprehend? Here are some of the reasons why you are not as mentally alert as you could be.

Stress: Studies have shown that stress and anxiety can actually impair mental function. High levels of stress have been shown to impair cognitive function and affect short term memory.

Depression: Depression can cause lack of focus and concentration. In fact, these are two of the most common symptoms of this mental ailment. Depression can make it very difficult for you to conduct any task that requires mental agility and alertness.

Sleep deprivation: Not getting enough shut-eye, especially over a period of time can seriously impair your cognitive ability and memory. A bad night’s sleep can make you unproductive and fuzzy the next day, and chronic insomnia can lead to long-term problems. Do not take it lightly and visit a doctor if you have trouble nodding off.

Alcohol or drug abuse: If you are addicted to alcohol or recreational drugs, you may suffer from impaired brain function as a long-term effect. Over time these cause the brain to work less efficiently and certain psychoactive drugs may trigger mental illnesses that you never had. For instance studies have shown that long-term use of Ecstasy, an amphetamine, could lead to depression; while marijuana usage has been related to a serious mental illness like Schizophrenia that causes you to hallucinate, suffer paranoia and hear voices in your head.

Hormonal changes: The hormonal fluctuations that we face as women could have an effect on our mental abilities. For instance, “mommy brain” characterised by forgetfulness and lack of focus is actually a thing wirth many pregnant women reporting these symptoms in the later months of their pregnancy. Similarly, the inset of menopause can also lead your brain to behave weirdly!. In fact a study by the University of Rochester Medical Centre in America has shown that menopause does cause a reduction in mental sharpness and focus.

Stroke: A brain stroke that deprives blood to the brain could lead to severe impairment of mental abilities like memory loss and an inability to concentrate.

Thyroid problems: A thyroid gland that is performing under par could also lead to mental impairment and studies have shown that it sometimes results in a change in brain cell activity. If you have an underactive thyroid, it will slow down your body metabolism and make you feel sluggish and tired all the time. A T3 and T4 blood test will confirm the diagnosis. Other symptoms include, depression, cold intolerance, weight gain.

Anaemia: Anaemia is a condition where there is a deficiency of Haemoglobin that helps red blood cells carry oxygen. This condition can cause a range of mental health problems as not enough oxygen reaches the brain. Some of the symptoms you could suffer from if you have anaemia are fatigue, dizziness, headaches, difficulty thinking and concentrating, fatigue, difficulty sleeping.

Natural remedies to improve alertness

Breakfast: There’s a reason why your mother forced you to eat breakfast everyday. Besides giving you a much needed boost of energy and nutrition, it’s very important to eat in the AM to improve your mental agility and alertness. Make sure that your breakfast includes these superfoods that will improve concentration and aid your memory.

Eggs: Eggs are a must-eat breakfast food because they are filled with nutrients like protein that is easily absorbed by humans, omega-3 fatty acids, vitamins and minerals. . Eating hard-boiled eggs for breakfast improves your ability to focus during the day. The yolks contain choline, a nutrient that's key for maintaining your brain and liver in good health. Choline, a nutrient found in the vitamin B group, has been shown to improve performances on verbal and visual memory tests. Those who ate a high-choline diet performed better than those adults who did not get enough choline. A diet rich in choline is also linked to a lower risk of dementia.

Eggs also help maintain steady blood sugar levels and prevent insulin spikes. Eggs are extremely nutritionally dense and contain nutrients like lutein and zeaxanthin that prevent eye disorders like cataract and macular degeneration. If you are worried about your cholesterol, do note that a study in the American Heart Journal last year showed that you can eat up to three eggs a day without any added risk to heart health. However, to err on the side of caution, if you do have a pre-existing heart condition, do ask your doctor before consuming whole eggs.

Coffee: One of the most important functions of coffee is that truly does improve your mood, alertness and mental agility. So you were right, all along! Even a small amount of caffeine can make a difference but about four cups of coffee per day is the most effective dose. Research published in the Journal of Alzheimer's Disease showed that the anti-inflammatory compounds in coffee are so strong that when patients with memory problems were given three cups of coffee a day, the onset of Alzheimer's disease was pushed back by two to four years. Coffee stimulates mental and memory performance because it is able to regulate concentration in the brain.

Oatmeal: Make sure that oatmeal is part of your breakfast. Recent studies have shown that oats can boost your brain power and keep it working in prime condition till well into your old age. According to researchers at UniSA’s Nutritional Physiology Research Centre, preliminary data shows improved responses to a cognitive test, which measures attention and concentration in human volunteers who ate oats. While oats are usually eaten for their health benefits, green oat preparations have been used for centuries to combat fatigue, irritable mood and poor concentration, said the researchers. Wild green oats contain certain bioactive nutrients that improve blood flow in the brain, which improves attention and concentration.”

Oats also help you stay alert and focussed by giving you a boost of energy as you start your day. A complex carbohydrate, oats are filled with fibre and about six grams of protein (in a cup) that make you feel energised and full for longer. Oats contain a unique fibre called beta-glucan that has been shown to have multiple benefits as far as health is concerned. Beta-glucan has a glutinous, viscous texture that keeps us feeling full for longer. Eating any kind of oats is good for you but do avoid the flavoured and sweetened kind. Eat your oats with milk to up the protein quotient of your breakfast. Sprinkle a little cinnamon for flavour.

Dark Chocolate: Here’s the good news. Dark chocolate is great for your brain. Rich in nutrients like vitamins A, B, and E, calcium, iron, magnesium, potassium, copper and manganese and is loaded with antioxidants called flavonoids, dark chocolate not only lowers blood pressure and protecting against heart disease, it also improves brain function. Do ensure that you are eating chocolate with at least 70% cocoa. The antioxidant nutrients in dark chocolate may protect you against age-related cognitive decline.

Fish and Flaxseed: Oily fish like salmon and flaxseed are rich in omega-3 fatty acids that have a very important role in maintaining brain health. A report published in Advances in Nutrition in 2013, says that omega-3 fatty acids may fight age-related impairment in brain function. Recent research has also indicated that omega-3 fatty acids improve attention. According to a 2009 Italian study, volunteers who were given fish oil capsules for 21 days were more alert and energetic.

Exercise: Exercise is truly the panacea for all ills, even those related to mental health and alertness. Exercise has the ability to reenergised and revitalise you and, in fact, working out can significantly improve focus by raising the levels of catecholamines—a type of neurotransmitter that ups concentration levels. Do take time out for a jog or a run before you start work so that your brain is working optimally. A study published in Neurology in 2010 said that walking at least six miles per week may preserve memory in older adults. The study also found that exercise fights aging-related brain shrinkage. All kinds of exercise reach oxygen-rich blood to your major organs, muscles and extremities and wash away fatigue.

Yoga is particularly good because its deep breathing and static poses, gets more oxygen into your system. A British study reported that volunteers who did yoga once-a-week for six weeks were more mindful, energetic and confident than those who didn’t. Also another study showed that even if you are in the age-group of 65 to 85, it can boost your health and increase energy. The meditative poses in Yoga also melt away stress that is a key cause of mental decline.

Get enough sleep: Getting a good night’s sleep makes all the difference to how alert and energised you feel in the morning. A 2004 study of Stanford College students found that when students were allowed to get adequate sleep they reported less fatigue. Good sleep lowers stress and anxiety, rests your brain and body and improves its functioning. If you haven’t been able to get your eight hours, try and sneak in a power nap. Studies have shown that short naps can rejuvenate your energy levels and improve alertness and performance. In fact, companies in Japan actually encourage their employees to take power naps to increase performance. Keep your naps to under 30 minutes so that it does not interfere your sleep schedule at night.

Nix stress: Stress-related cognitive decline and short-term memory loss can become a reality if you do not try and remove stress from your life. There are many ways to reorganise your life so that you can cut out toxic stress. For one, start meditating. A few minutes of meditation can help calm your brain down and help it repair. In a study of 40 undergraduate students (published in the Proceedings of the National Academy of Sciences of the United States of America in 2007), researchers found that five days of 20-minute meditation training improves attention, as well as lowers anxiety, fatigue, anger, and depression. Another study by the University of North Carolina revealed that students who meditated for just 20 minutes a day for four days performed better on certain cognitive tests. And you don’t need to go to a forest to meditate. If you are getting frazzled by the constant noise around you, zone out by wearing noise-cancelling headphones that will help you focus by cutting out the din.

Another way to cut out the chaos from your life and reduce the stress that comes with it is to stop doing the things that keep you on edge all the time. For instance, multitasking can take a toll on your mental health and ruin your concentrating. Studies have shown that multitaskers tend to be distracted all the time and cannot focus on one particular task.